if you want to improve yourself gut health, the first step is to create an inventory of meals. What you eat can affect the amount of good and bad bacteria in your gut microbiome, and an imbalance can lead to a variety of health problems.
To learn more about how dieting affects your gut and which foods to avoid the most, we asked the experts for their opinion. Here’s their opinion:
Effects of diet on gut health
The foods an individual eats directly affect the gut microbiome, which is responsible for a variety of functions, including immunity, digestion and metabolism, among many other processes. healthy gut microbes It can contribute to slowed metabolism, indigestion, and weight gain, among other adverse health effects. Mary Wertz, MS, RDN, CSSD, nutrition consultant mom loves vest,I will explain.
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“The gut microbiome is a complex ecosystem found in our gut. [for] Up to 20-50% of the variation in these microbiota.” Dr. Seifeldin Hakim, MD, Gastroenterologist at Memorial Hellman in Houston.
It is important to maintain the balance between good and bad bacteria, improve the intestinal environment, and prevent the growth of bad bacteria. Eating yogurt boosts your supply of good bacteria and is considered a good source of good bacteria, acting as a probiotic.
Apart from the microbiome, eating spicy foods can lead to hyperchlorhydria, heartburn There is a problem, adds Dr. Hakim.Drinking soda may increase acid refluxand cause bloating and excess burp May cause upper abdominal discomfort.High-fiber foods such as vegetables and fruits are effective. constipation It promotes bowel movement and promotes the growth of good bacteria.
worst food for gut
So what are the absolute worst foods for gut health? Fried foods such as French fries and other fried foods, including donuts, are extremely detrimental when it comes to gut health.
“These foods are very high in fat, most often contain trans-saturated fats, and have very little health-enhancing nutritional value, such as vitamins and minerals,” says Wertz. associated with markers and not beneficial in promoting gut health.
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food to eat instead
For a healthy gut microbiome, Wirtz recommends sticking to prebiotic and probiotic foods.
Food sources rich in prebiotics include:
- beans and lentils
- Whole grains such as oats, quinoa, barley, and brown rice
- Berries, pomegranates, melons, Applebananas, citrus
- containing vegetables lettuce, spinachkale, Broccoli,Brussels sprouts, cauliflower and leek.
These foods listed are high in fiber and are essentially foods in which the “good” gut bacteria thrive.
Food sources rich in probiotics include fermented foods such as:
- Yogurt
- kefir
- miso
- Tempe
- kimchi
- Sauerkraut
All of the above foods have beneficial microflora (microbes) that enhance the individual’s microbiome.
“A whole food-based diet rich in fiber, probiotics, essential nutrients are best for the gut. Specifically, fiber-rich foods such as chickpeas and lentils contain a type of fiber called prebiotics that help stimulate the growth of healthy microorganisms in the gut.” I’m here. Beata Rydyger, BSc, RHN, Registered Dietitian based in Los Angeles.
Legumes are also generally rich in B vitamins, which play an important role in shaping microbiome diversity.
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